Research proves that along with consistent cardio, bodyweight-based muscle training is among one one of the most effective exercise regiments for burning calories, trimming fat, raising metabolism, increasing flexibility, and a tidal wave of other health benefits. And one of the best bodyweight training exercises out there? Squats.
We're not talking your basic up-and-down knee bends here. Squads come in as many styles and forms as people, but deliver a range of total body boosts. The exercise's reliance on a simple, universal motion makes it an easy addition to incorporate into any daily workout routine, yet it targets core, leg and buttock muscles in a direct and singularly efficient way. The list of benefits only starts there.
Flexibility and balance
Squats rely on stabilizing your core in a way that maintains upright posture. In doing so, you take your body through a natural progression of full-range motions increasing the flexibility of your hip complex and extension. That means an easier time moving and bending during other exercises – and in your daily life – with less strain on your center.
Improved hormone release
Full bodyweight training holds the keys for those who want to tone or bulk up, with muscle-building hormones like testosterone and human growth hormone the successful triggers. Weighted squat reps using barbells and dumbbells stimulate the anabolic hormones necessary to break fat and build muscle – the foundation to an active body. Not to mention the squat motion engages just about every section of your lower body, from hip joints to ankle balance.
Preventing injuries
One of the major problems for individuals who consistently workout is the wear and tear repercussions on our muscles. Squats build core and leg strength in a way that not only enhances muscle power and explosion but absorbs it to boot. Your joints rebound easier, your muscles grow more stabilized and your connective tissue strengthens, allowing your frame to better soak in the shock of pounding pavement to lifting deadweights.
Squatting variations
Classic:No weights necessary. The classic squat involves a wide stance (feet slightly wider than your hips), straight back, and head up. Bend your knees outward steadily, keeping them aligned with your feet and your body tight. Squat until your hip joint dips lower than your knees. Repeat 10-20 times.
Front:A classic squat combined with a barbell balanced across the chest.
Back:A classic squat combined with a barbell held just behind the shoulders, resting at the top of your traps.
Goblet/Kettlebell: These modified squats include a light goblet/kettlebell weight clutched in both hands and held to your chest, elbows out. Squat down until your hamstrings balance above your calves. Repeat 10-20 times. Engages quadriceps, calves, glutes, hamstrings and shoulders.
Body language
Like any exercise, if squats aren't done properly, they can have more detrimental effects on your frame that positive ones. No matter what variation you're bringing in (with or without weights, front, back, ect.), keep in mind a few things:
- Make sure your stance is wide, feet planted a little farther than shoulders for deep, weighted squats or your hips for classic ones. A wider stance means more glute, quadriceps, and ankle activation, as well as a more stable base.
- Maintain good posture throughout. Keep that straight spine and shoulders back at all times.
- Never let your knees bend farther than the visibility of your feet when you bend.
- Take note of your hips. Squats rely on hip flexibility and extension, so if you feel uncomfortable pressure points or even hear your hips shifting, switch to single-leg pulses.
